Winter’s shorter days tend to disrupt our circadian rhythms, leading to increased fatigue, lower moods or even Seasonal Affective Disorders (SAD). The good news? Nutrition plays a crucial role in supporting our energy levels and incorporating the right nutrients and mindful eating habits can help to beat lingering fatigue.
In this article, Plenish Nutritionist, Katie Morley, dives into the nutrition principles for optimising daily energy levels through a combination of nutrient-dense foods and lifestyle changes.
Fruits and vegetables
Increasing your intake of fresh fruits is an excellent way to provide a quick source of energy. Thanks to their nutrient content - fibre, vitamins and minerals - fruits release energy gradually, avoiding the sharp blood sugar spikes and crashes caused by processed sweets. Adding green leafy vegetables to your meals in particular such as kale, spinach, and rocket may support enhanced energy levels as they contain niacin, flavonoids, carotenoids and sulforaphane, which may offer powerful antioxidant and anti-inflammatory benefits. They also contain a rich source of iron, further helping to combat fatigue. Explore our range of green juices to enjoy these health benefits anytime, anywhere.
Nuts and seeds
Nuts and seeds are packed with healthy fats, proteins, carbohydrates, vitamins, minerals and fibre, making them a source of sustainable energy that helps you feel full and may combat fatigue throughout the day. If you are not a fan of eating nuts and seeds on their own, try adding them to smoothies, yoghurt or porridge bowls for an easy boost. You can also use nut-based milks as a vegan alternative in porridge, smoothies, coffee or tea.
Plant-based proteins
Proteins are broken down into amino acids, which the body uses to produce energy when carbohydrates and fats are unavailable. On top of this, amino acids serve as building blocks for neurotransmitters and hormones that regulate energy, metabolism, mood and cognition, making them an important part of an energy-boosting diet. Plant-based sources of protein include legumes, nuts, seeds, soy products like tempeh and tofu, and whole grains. Aim to incorporate these foods regularly into your winter meals to maintain high energy levels and keep fatigue at bay.
B-vitamins and magnesium
B-vitamins are vital for energy metabolism, acting as co-factors in enzymatic reactions that convert carbohydrates, proteins, and fats into ATP - the body’s primary energy source. You can primarily find B-vitamins in whole grains, nuts, seeds, and vegetables. For a convenient dose of B-vitamins, our Turmeric Recovery shot provides 100% of your daily recommended intake of B12, while our Beet Balance shot delivers 100% of your daily recommended intake of B6.
Magnesium is equally important for energy production, as it helps synthesise ATP and binds with ATP to form a functional complex that ensures efficient energy delivery within cells. Plant-based sources of magnesium include green leafy vegetables such as kale, spinach, and collard greens, pumpkin seeds, chia seeds, cashew nuts, black beans and peanut butter.
Hydration
Staying properly hydrated is essential for digestion, nutrient absorption and transporting vitamins and minerals throughout the body. Water facilitates the removal of waste and toxins, helping the kidneys filter impurities from the bloodstream. Dehydration can lower energy levels by reducing blood volume, which decreases oxygen delivery to cells and tissues. Less oxygen means less energy, which may contribute to impaired cognitive function and feelings of tiredness and sluggishness. Drinking filtered, high-quality water is a simple way to stay hydrated, however, hydration is not limited to plain water - you can also hydrate with water-rich fruits and vegetables (like watermelon, cucumbers, strawberries, blackberries, raspberries and cranberries), herbal teas, juices, and shots.